Warm Ups and Flexibility

Building the complete athlete Strength Training and Core Development Speed and Agility Flexibility Plyometric Training

What is flexibility? A measure of Range of Motion Range of Motion is the degree of movement that occurs at a joint

When should an athlete stretch? Before Practice Dynamic –Static-PNF-Ballistic To improve performance through an immediate increase in available ROM To increase functional abilities To increase blood flow to deep tissue for injury prevention After Practice Static -PNF Increase elastic components of collagen Within the muscles and tendons To decrease muscle soreness Is an effective tool for cool downs Better chance for improving elasticity of the muscle.

Factors that influence flexibility Age (youth vs. elderly) Sex (male vs. female) Joint Structures (ball and socket, ellipsoidal, modified hinge) Connective tissue response (elastic or plastic) Weight Training in a limited range of motion Muscle Bulk Activity Level

Considerations when stretching Muscle Spindles: Located within the intrafusal muscle fibers and monitor changes in muscle length. (Essentials of Strength Training and Conditioning 2000) During a rapid stretching movement a sensory neuron from the muscle spindle innervates a motor neuron in the spine. The motor neuron then causes a muscle action of the previously stretched extrafusal muscle fibers known as the Stretch Reflex. (Essentials of Strength Training and Conditioning 2000) Stimulation of the muscle spindles and the activation of the stretch reflex should be avoided during stretching as motion will be limited by the reflexive muscle action. If the muscle spindles are not activated then the muscle relaxes and allows for a greater range of motion to be achieved.

Gogli Tendon Organs: Located near the musculotendinous junction and senses an increase in muscle tension. When stimulated the GTO causes a muscle to reflexively relax. Relaxation that occurs in the same muscle experiencing increased tension is called Autogentic Inhibition. Autogenic inhibition is performed by contracting a muscle immediately prior to a passive stretch. Tension built up activates the GTO causing a reflexive action during the stretch that follows. Relaxation that occurs in the muscle opposing the muscle being stretched is called Reciprocal Inhibition. Performed by simultaneously contracting the muscle opposing the muscle being stretched. When contracted the GTO will simultaneously relax the stretched muscle. Considerations when stretching

Warm Ups General Warm Up: 5-10 min low impact activity (bike, treadmill, jump rope, light jog….) to increase blood flow, viscosity, joint fluid movement, and heart rate. Specific Warm Up: movements done which are similar to what will be seen in practice or competition. (Walking lunges, skips, walking toe touches, knee hugs, shuffling, rotational lunges, high knees, arm swings….). This is a great time to work on running mechanics and incorporate some low intensity plyo’s.

Basic Stretching Protocol Always complete a warm-up session prior to stretching Stretch until a mild tension is felt, then hold All stretches should be held for up seconds unless otherwise stated Avoid stretches to the point where numbness or a tingling sensation is felt Focus on the stretch and avoid any distractions Try to relax the muscles throughout the passive movement of the stretch, as this will help to alleviate any unnecessary tension within the muscle. Do not hold your breath, breathing freely helps you relax and get the best stretch.

Variations of flexibility training Static Dynamic Ballistic Proprioceptive Neuromuscular Facilitation (PNF)

Static flexibility training Slow Constant Stretch with the end position being held seconds. Needs to be performed slowly to keep muscle spindles from activating stretch reflex. Likelihood of injury is very minimal when done correctly. Static stretch should be done by applying mild to moderate tension to the muscle being stretched and hold that position. The stretch should contain mild discomfort and then held in that position for 20-30sec. Athletes who are limited in performance capabilities due to lack of flexibility will want to perform static flexibility training every day 1-3 times per day holding stretches from 20sec to 1min. Utilized by Husky strength staff as pre and mainly post- lift/practice flexibility training.

Dynamic flexibility training Utilizes movement patterns that are typically seen in sports performance. Speed of movement is controlled, and there is a strong emphasis placed on the form and technique the athlete is using. A great time to work and focus on form running and improve mechanical concepts of limb movement. Movements are used to help prepare the body for competition by improving ROM throughout active ranges of motion that will be performed during activity. Utilized by the Husky strength staff as part of the pre-lift/pre-practice warm up routine.

Ballistic Flexibility Contains movements consisting of burst of muscle activity followed by phases of relaxation of which the motion continues due to stored limb momentum. This is a more advanced method of flexibility training. Momentum is used to exceed passive range of motion on a relaxed or contracted muscle. Often the stretch reflex is triggered during these movements. A strong emphasis needs to be applied to form and technique to avoid overstretching a muscle and straining or tearing a muscle. Remember: most actions performed in sport are ballistic in nature so do not be afraid to apply this to your training. The most effective time to apply ballistic flexibility is AFTER a sufficient warm up and prestretching have been completed.

Proprioceptive Neuromuscular Facilitation (PNF) Training Usually performed with a partner containing both passive and active movement. Considered to be the most beneficial because it involves muscular inhibition. In large team settings and under time constraints it can be impractical to focus the entire flexibility program on PNF. Select 1-3 key exercises and apply them accordingly. Both isometric and concentric muscle actions are being used in ANTAGONIST muscle (muscle being stretched) to achieve autogenic inhibition The concentric action of the AGONIST muscle (muscle opposite to those being stretched) are used during PNF stretching to achieve reciprocal inhibition

3 Types of PNF Stretching: Hold – Relax (autogenic inhibition) Contract – Relax (autogenic inhibition Contract - Relax with Agonist Contraction (reciprocal inhibition) Proprioceptive Neuromuscular Facilitation (PNF) Training

Flexibility Testing Sit and Reach Testing: The starting position is sitting on the floor with shoes removed, feet flat against the table, and legs straight Reach forward and push the fingers along the table as far as possible The distance from the finger tips to the edge of the table represents the score for that person As the 'sit and reach' table has an overhang of 15 cm, a person who reaches 10 cm past their toes scores 25 cm It is important to have several warm-up attempts first, and to record the best score Analysis Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Flexibility Testing Modified Sit and reach Sit on the floor with the back and head against a wall, legs fully extended with the bottom of the feet against the sit-and-reach box Place the hands on top of each other, stretching the arms forward while keeping the head and back against the wall Measure the distance from the finger tips to the box edge with a ruler. This becomes zero or starting point Movement Slowly bend and reach forward as far as possible sliding the fingers along the ruler Hold the final position for two seconds Record the distance reached to the nearest 1/10 of an inch Repeat the test 3 times and note the best distance

Flexibility Testing Snatch Squat For testing use a light stick or dowel pin. Grasp stick with snatch grip and place overhead Place feet just outside shoulder width with toes pointed slightly out. Instruct athlete to squat keeping the stick directly Overhead and torso upright. Repeat 3x and have athlete Hold 3 rd rep for 3 sec. Record/grade posture. Grade athlete from 1-5 based on depth and limitation 1 = 1/4 squat, poor torso flexibility, heels come up, bar moves forward 2 = ½ squat, torso leans forward, heels come up 3 = ¾ squat, torso leans forward, heels come up, mild forward lean, bar moves forward 4= full squat, mild torso lean, heels flat, bar still shifts forward, 5= full squat perfect technique

Final Notes All athletes should have a warm up and flexibility routine. Warm ups for athletes should be specifically designed to prepare the muscle groups that are going to be used in training. Warm ups are a great time to work on basic aspects of speed and agility, and limb movement. Progress athletes through all 4 types of flexibility training. Start with the basics and gradually apply more advanced tools of flexibility as the athlete improves. It takes time and continued effort by both the strength coach and the athlete to improve flexibility there are no quick fixes. Long term improvements in ROM take a long term commitment. Apply flexibility testing protocol that produces reliable testing data that you can use to correlate to athletic performance. All athletes can benefit from a post practice flexibility routine.